injin tuƙimotsa jiki na iya zama hanya mai kyau don ƙaddamar da abs ɗin ku kuma shigar da tsokoki na asali. Anan akwai ƴan darussan da za ku iya haɗawa a cikin aikin motsa jiki na yau da kullun don mai da hankali kan abs:
1. Maɗaukakin Ƙaƙwalwar Tafiya: Ƙara karkata a kan injin tuƙi zuwa matakin ƙalubale kuma tafiya cikin sauri.
Haɗa ainihin tsokoki don kiyaye daidaito da kwanciyar hankali a duk lokacin motsa jiki.
2. Side Shuffles: Tsaya gefe a kandunƙulewatare da ƙafafunku nisan kafada.
Saita saurin zuwa jinkirin taki kuma shuɗe ƙafafu a gefe, haye ƙafa ɗaya akan ɗayan.
Wannan darasi yana ƙulla ɓangarorin ku kuma yana taimakawa haɓaka kwanciyar hankali ta gefe.
3. Masu hawan dutse: Fara da sanya hannuwanku akan na'urar wasan motsa jiki kuma ku ɗauki matsayi na katako.
Kawo gwiwa ɗaya lokaci guda zuwa ga ƙirjinka, musanya tsakanin ƙafafu.
Wannan darasi yana haɗa dukkan jigon ku, gami da abs ɗin ku.
4. Plank Rike: Matsa daga injin tuƙi kuma ɗaukar matsayi a ƙasa.
Riƙe matsayi na tsawon daƙiƙa 30 zuwa minti 1, shigar da abs ɗin ku kuma kiyaye madaidaiciyar layi daga kai zuwa dugadugan ku. Huta kuma maimaita don saiti da yawa.
Ka tuna don dumi kafin fara kowane motsa jiki na motsa jiki kuma a hankali ƙara ƙarfi da tsawon lokacin motsa jiki.
Hakanan yana da mahimmanci a kiyaye tsari mai kyau kuma ku saurari jikin ku don guje wa rauni.
Email : baoyu@ynnpoosports.com
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Lokacin aikawa: Dec-11-2023